Tuesday 12/19/23- Workout
| Bench Press- Est. a 5RM or 4X10@RPE7. |
| *16 min cap. |
| Complete 4X8 on each. Rest 90 sec after set. |
| C1: |
| Neg. BB Incline Bench Press (165/105) |
| Neg. DB Skull Crusher (35/25’s) |
| C2: |
| Neg. KB Incline Low Row (55/35’s) |
| Neg. DB Bicep Curl (25/15’s) |
| C3: |
| Bike or Row (cals) |
| Burpee |
| TTB |
Monday 12/18/23- Workout
| L.B. Back Squat- Est. a 5RM or 4X10@RPE5. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3X10. Rest 1 min after set. |
| Single Leg Stand-up (35/25) |
| Pause MB Hip Flexion |
| C2: 3 rounds. No rest. |
| 20X- Jump Squat |
| 20X- TRX Mountain Climber |
| 20X- Wall Ball (20/14) |
Saturday 12/16/23- Workout
| AMRAP in 8 min on each. Rest 3 min between. |
| C1: 10X on each. |
| Step-up RL=1 |
| Push-up |
| C2: 10X on each. |
| DB Front Squat (55/35’s) |
| DB Incline Bench (55/35’s) |
| C3: 10X on each. |
| Wall Ball (20/14) |
| Bike or Row (cals) |
Friday 12/15/23- Workout
| Complete: 8-10-12-10-8. |
| Sumo Deadlift (225/175) |
| Pull-up |
| Burpee Over Bar |
| Goblet Reverse Lunge (55/35) RL=1 |
| DB Bent-over Row (55/35’s) |
| Bike or Row (cals) |
| EC: |
| 50X- DB Snatch (55/35) RL=2 |
